Have you taken your blood pressure today? Was it less than 130/80? If not, you are in the danger zone according to the American Heart Association (AHA) and the American College of Cardiology (ACC). At this time of year, it would not be surprising to discover that a lot of people are often registering readings greater than 130/80. Stress can lead to holiday blood pressure spikes.
Holiday Blood Pressure Dangers:
Cold, Nasty Weather:
This is a terrible time of year for people with hypertension. First, it’s winter in North America and much of Europe. Researchers report that blood pressure is higher during winter months (Kardiologia Polska, online, Jan. 3, 2018).
Italian researchers caution their colleagues that (Hypertension Research, July, 2018):
“In addition to blood pressure values, which guide the stratification of cardiovascular risk, other cardiovascular risk factor levels also tend to be higher in the winter months and lower in the summer months….estimations of cardiovascular risk in population studies may vary according to the period of the year. Efforts should thus be directed at considering the potential influence of seasonal variations in establishing ‘normal’ and ‘high-risk’ assessment at both the patient and population levels, integrating such data into clinical practice.”
Holiday Parties:
Then there are the holiday parties. They can be stressful. Steering the conversation away from politics can take a lot of effort, but getting into an argument could make your blood pressure soar. That’s especially true at family gatherings when different political perspectives collide around the dinner table.
Parties offer potholes for people with hypertension. Alcohol, salty snacks and even caffeinated beverages can all raise blood pressure.
Shopping:
Let’s not forget shopping. When people are feeling desperate to complete their gift lists, they may forget the rules of common courtesy.
Just driving in a mall parking lot can feel like you are taking your life in your hands. Holiday blood pressure could be elevated just thinking of driving to the mall. If clerks or other shoppers are rude, you have a recipe for hypertension.
Controlling Holiday Blood Pressure:
How can you get through the holidays and still keep your blood pressure under control? The first thing is to recognize that stress can make hypertension worse.
Because it is the “silent killer,” you may not realize that your pressure is creeping up, but there is technology that can help you keep track.
Home Monitoring:
Using a blood pressure monitor at home can help you learn how your body reacts to exercise, relaxation and other possible nondrug approaches to lowering blood pressure.
Which device should you buy? If your machine is older than 5 years you may want to make sure it is still accurate. Take it to your doctor’s office and compare your readings to your doctor’s measurements.
Consumer Reports rates the Omron 10 Series BP786N quite highly. It will fit a variety of arm circumferences. In addition, the readings can be stored on a smart phone and emailed to the doctor for oversight.
Biofeedback:
Small biofeedback devices, such as a smart watch, a ring or an adhesive patch that sticks to your skin and measures changes in skin temperature can give you a good estimate of your stress level. That way, you’ll know when you need to take action. Finding time to breathe deeply, meditate or just relax with your favorite music can be helpful.
Diet Strategies for Holiday Blood Pressure:
Have you considered adding nitrate-rich vegetables to your menu? Things like leeks, watercress, celery, spinach and beets can help blood vessels relax and temporarily bring blood pressure down (Methodist DeBakey Cardiovascular Journal, Jul-Sept., 2019).
Beet Juice:
Beet juice in particular has been well studied and shown to reduce blood pressure almost as much as some medications. A systematic review of clinical trials concluded:
“Hence, BRJ [beet root juice] supplementation should be promoted as a key component of a healthy lifestyle to control blood pressure in healthy and hypertensive individuals” (Biomolecules, Nov. 2, 2018).
Pomegranate Juice:
Another beverage worth adding to your holiday regimen is pomegranate juice. A review of pomegranate (Punica granatum) concluded:
“Pomegranate juice possesses antioxidant, anti-hypertensive and anti-atherosclerotic properties” (Current Pharmaceutical Design, 2017).
Hibiscus tea has also been shown to have antihypertensive activity (Journal of Alternative and Complementary Medicine, online, Oct. 10, 2019).
Sauna Bathing:
Of course, losing weight and exercising can make a big difference. So can sauna bathing. Finnish researchers have found that a session in the sauna can lower blood pressure. That could also be an effective way to manage stress. Deep slow breathing also helps bring blood pressure down. Learn more about sauna bathing and blood pressure at this link.
Medications:
When nondrug approaches are not adequate, however, medications can make a big difference. To learn more about the various types of antihypertensive drugs as well as nonpharmaceutical options, you may wish to consult our newly revised eGuide to Blood Pressure Solutions. You will find this online resource in the Health eGuide section of www.PeoplesPharmacy.com.
Surviving the stress of the holiday blood pressure season may be a challenge, but controlling your blood pressure during this busy time can have long-lasting benefits.
Share your own strategies for dealing with the stress of the holiday season in the comment section below. Have you figured our a way to keep holiday blood pressure increases under control?
